| This article will outline how to practice mindfulness | | | | important that you breathe in a way that is |
| meditation. Although the method may seem basic, | | | | natural and relaxing than if you were to try to |
| contained within is everything you need to know | | | | force the breath to be some other way and |
| how to begin practicing mindfulness right now. | | | | create sensations of resistance. |
| Mindfulness meditation is the purest simplest form | | | | If you so chose you may wish to breathe deeply |
| of meditation there is. In my opinion mindfulness is | | | | from the abdomen - this is the recommended |
| the absolute best place to begin for someone | | | | method of breathing. In this form of breathing the |
| who is interested in practicing awareness, focus, | | | | chest only rises very slightly but instead the |
| or any other kind of meditation. | | | | abdomen expands outwards with each in-breath |
| Mindfulness is typically understood to mean a | | | | and relaxes inwards with each out-breath. |
| non-judgemental moment by moment awareness | | | | 3. Mindfulness meditation focus |
| of one's mind, body, and other phenomena. By | | | | Calmly bring you awareness to your breath. |
| the mind we mean the consciousness and | | | | Choose the location you are going to focus lightly |
| thoughts, by the body we mean physical feelings, | | | | upon - it may be the edge of the nose or it may |
| and by other phenomena we mean light and | | | | be the navel, whatever it may be is fine but stick |
| sound. | | | | with it throughout your session. For the purpose |
| When we talk about non-judgemental awareness | | | | of this method I will assume you have chosen the |
| what we mean is that the present moment is | | | | edge of the nose. |
| observed and not judged. So if you were to look | | | | Feel the sensation of the air flowing through the |
| at a thought and have an emotional reaction to it, | | | | nose on the in and our breath, and the sensations |
| that would not be non-judgemental awareness. | | | | of the edge of the nose in-between. Examine |
| If you were to then observe the emotional | | | | those sensations without judging what they are, |
| reaction and to look upon it with impartiality and | | | | without having feelings towards them. Just feel |
| just experience what it feels and then return to | | | | what they are, and examine them as closely as |
| your observation of the breath, then you would | | | | you can. |
| be observing non-judgementally. | | | | 4. Being mindful |
| Simple mindfulness meditation is very easy to | | | | Be aware of any thoughts that go through your |
| begin. You do not need to make things | | | | mind, but do not judge them. Just experience |
| complicated by sitting in strange positions or | | | | them for what they are, and then return your |
| repeating mantras, all you need is yourself right | | | | focus to the breath. Do not become involved in |
| now and this method below... | | | | any thoughts; just let them pass unjudged |
| 1. Mindfulness meditation position | | | | without attachment. |
| Find a position where-by you are comfortable, can | | | | 5. Returning to the breath |
| breathe well, but are unlikely to fall asleep. The | | | | If you should find that you have become |
| recommended position is to sit in full-lotus on the | | | | distracted by a thought, perhaps you have |
| floor with a straight back, but this is by no means | | | | become involved in a train of thought and have |
| necessary. I personally sit on the edge of a chair | | | | forgot about the breath, this is not a problem. |
| with a straight back - I usually wear loose clothing | | | | Calmly return your focus to the breath. If the |
| for this practice. | | | | thought persists, do not resist it. Instead accept it |
| It does not matter if the eyes are open or closed | | | | into your awareness, look upon it, do not judge it, |
| - do what you find easiest. If the eyes are closed | | | | and return to your observation of the breath. |
| maybe you will become tired, in which case you | | | | This is literally all you need to know how to begin |
| may wish to open them. If the eyes are open | | | | your mindfulness meditation practice. Over time |
| you may become distracted, in which case you | | | | you can begin to develop a complete willingness |
| may wish to close them. | | | | to let go of any thoughts, and also of a |
| 2. Mindfulness meditation breathing | | | | non-judgemental acceptance of any and all things |
| It does not really matter how you breathe in | | | | as they occur moment by moment. |
| mindfulness meditation. Actually it is far more | | | | |